DE Squat (+ Bench test)

Lunchtime (Weight is per movement arm):

Hammer MTS High Rows: 45x10, 55x8, 65x6, 75x6, 90x1, 80x6, 95x1
Hammer ISO Rows: 50x10, 60x8, 70x6, 85x6, 100x3, 90x6, 105x2.

Evening:

Band Bench Press w/Light Bands (test): 45x10, 70x8, 95x6, 120x4, 135x2, 155x1, 175x1, 195x1. As I'm 4 weeks out from the meet, I decided to use the same speed day setup I used to help me get my 240 bench the first time. Only now, my setup was a finger wider (now middle finger on the rings). 190 was my best before with a closer grip. Not only was this a 5 pound best but I could feel a big diffrence with all my prior work. I had a tighter setup, a faster launch from the bottom, the weight never felt as if it was gonna get stuck, and my lockout was good despite the bands. My planned speed days look like this: 50%1RM (based on a 240 bench) for 8 sets of 3 with light bands, rest 3 minutes, then [based on best band bench]85% for 6 reps, 100% for 1 rep, 90% for 6 reps, 105% for 1 rep, then 15 reps with 60%. I'm gunning for a 105% single of 225 lbs, with bands, on week 4.

SSB Box squats w/80 lbs of chain: 45x10, 75x8, 105x6, 135x4, 165x2, 180x2x8. A misnomer, since the last 5 sets were not very fast at all. The bar and chains changed everything: I had to fight to stay upright, and the chains pretty much exposed my lack of speed. Less bar weight next time.

Speed Deadlifts: 200x1x10.

Sled Pullthroughs: 5 trips with 50 lbs.

Sled Backwards walk: 5 trips around the neighborhood is 2 miles, I walked one of those and just about crashed to the grass.

Abs: just mixed up some movements in a circuit 4 times.